30
VEGAN WEIGHT LOSS RECIPES SNACKS
• Dairy-free milk yogurt with 2 tablespoons of gluten-free granola
• 1 slice of Ezekiel bread, gluten-free bread or a cracker with nut butter and a few grapes
• 1/2 cup edamame with sea salt
• Healthy Smoothie
• Green juice
• Homemade energy protein balls
• 4 Olives and 1 tablespoon dairy-free cheese cubes
• Lettuce wraps with 1 ounce of tofu and cherry tomatoes
• Healthy trail mix
• 2 pieces of dark chocolate
• Miso soup with tofu
• Tortilla chips and tomato salsa
• 10 Frozen grapes and 4 walnut halves
• 1 cup Air-popped popcorn with sea salt and a dash of cayenne pepper
• Roasted spiced chickpeas, ¼ cup
• Celery filled with hummus
• 1 piece of fresh fruit with 6 nuts
• 2 TBS nuts and dried fruit
• A mug of home made veg soup and a Gluten free cracker
• Cup of tea with unsweetened almond milk and one oat biscuit spread with nut butter
• Chopped vegetable sticks with pea dip [frozen peas, garlic, herbs, spices, lime and a few soaked cashews, dash
of water and blend]
• 1 date filled with nut butter
• Crackers and hummus
• Homemade roasted baby potatoes with tomato salsa (3-4 baby potatoes)
• Vegetable sticks and hummus
SMOOTHIES
Each smoothie recipe offers two servings. You can make up half or use the second serve as a meal or snack, or store in
the fridge till the next morning.
Each recipe requires 2 servings of protein powder.
If using Vital Pea Protein or PULSIN Pea Protein, that is 50g of powder in each smoothie recipe.
GREEN MADNESS
• 2 cups of unsweetened non-diary milk
• 1 small banana, frozen, sliced into small chunks
• ½ small avocado
• Handful of parsley
• 1 cup loosely packed kale, remove hard stems
• 1 tablespoon ground flax seeds
• ½ teaspoon cinnamon
• ½ teaspoon vanilla (and stevia to taste, but optional)
SPINACH AND PUMPKIN SEED POWER
• 2 cups coconut water, or unsweetened non-dairy milk
• 3 tablespoons pumpkin seeds
• 1 small banana, frozen, sliced into small chunks
• ½ cup of blueberries, fresh or frozen
• 1 cup of baby spinach, loosely packed
• 1 tablespoon chia seeds
• 1 flat teaspoon cinnamon
• Stevia, to taste/optional
CRANBERRY BLISS
• 2 cups coconut water or unsweetened non-dairy milk
• 1 cup of berries, fresh or frozen
• ½ cup unsweetened cranberry juice
• ½ small avocado
• 1 tablespoon chia seeds or flax meal
• 1 teaspoon cinnamon
• 1 teaspoon ginger
CHOCOLATE-COVERED BERRIES
• 2 cups unsweetened non-dairy milk
• 1 TBS almond butter
• 1 cup berries, fresh or frozen
• 1 tablespoon ground flax seeds
• 1 TBS hemp seeds
• 1 tablespoon raw cacao
• Pinch of stevia powder (optional)
FIG POWER
• 2 cups coconut water, or unsweetened non-dairy milk
• 3 fresh figs, washed, stems removed, and halved (seasonal or use a sweet pear)
• ½ banana, frozen, sliced into small chunks
• 1 cup spinach, loosely packed
• 1 flat teaspoon cinnamon
• 1 tablespoon chia seeds or flax seeds
CHOCOLATE AND KALE
• 2 cups unsweetened non-dairy milk
• 1 small banana, frozen
• 1 cup of kale, hard stems removed
• 1 pinch cinnamon
• 1 TBS chia seeds or flax meal
• 1 tablespoon of raw cacao
GREEN CHIA PET
• 2 cups unsweetened almond, hemp, or coconut milk
• 1 cup berries, fresh or frozen
• ½ avocado
• 1 tablespoon chia seeds
• 1 handful of greens (Spinach or kale)
• ¼ teaspoon ginger
RAW LOVE
• 2 cups unsweetened almond, hemp, or coconut milk
• ½ small avocado
• 1 cup kale
• 1 cup berries, fresh or frozen + two dates, take out the stones!
• ¼ teaspoon cinnamon
• 1 TBS flax meal
• 5 drops vanilla extract (optional)
THE CLEANSER
• 2 cups coconut milk
• 1 cup mixed greens
• ½ cup berries, fresh or frozen
• ½ cup peeled cucumber and juice of half a lemon
• Pinch of stevia, turmeric and cinnamon
• 1TBHS chia seed
SPICY GREEN
• 2 cups non dairy milk
• ½ cup mixed greens
• ½ cup strawberries, fresh or frozen
• ½ small avocado
• ½ tablespoon ginger root
• 1 tablespoon flax seeds
• Dash cayenne pepper
• Juice from 1 lemon
• 1 TBS hemp seeds
• Stevia to sweeten
BERRY BLAST
• 2 cups unsweetened almond, hemp, or coconut milk
• ½ cup mixed berries, fresh or frozen
• 1 cup spinach
• 3 dates, seeds removed
• 1 tablespoon flax seeds
• 1 teaspoon ginger root
GUT HEALTH
• 2 cups coconut water
• 100g dairy-free yogurt
• 1 cup baby spinach
• 1 TBS flax seed meal
• 1 teaspoon cinnamon and 1 teaspoon vanilla extract
• 50mls aloe vera juice
IMMUNE BOOST
• 2 cups coconut water
• 1 cup kale, stems removed
• ½ cup parsley
• ½ red pepper
• 1 tablespoon ginger root
• 1 small carrot
• 1 TBS chia
• Squeeze of lemon
This is a very good low carb vegetable smoothie. No fruit, nothing too sweet.
GREEN BERRY BEAUTY
• 2 cups non-dairy milk
• 1cup romaine lettuce
• 3 dried apricots
• 1 TBS flax seed meal
• ½ cup berries, fresh or frozen plus ½ small avocado
GLOWING GREEN
• 2 cups unsweetened almond milk
• 1 cup kale, stems removed
• 1 red apple & juice from one lemon
• 1 tablespoon flax meal
• 1 teaspoon ginger root
LIVER CLEANSE
• 2 cups coconut milk, from a carton
• 1 cup spinach
• ½ cup parsley
• 1 radish
• ½ grapefruit
• 1 TBS chia seeds
• Dash cayenne
MAINS
QUINOA POWER PORRIDGE
INGREDIENTS
• 1 cup(milk) your choice of seed, dairy, soy or almond milk
• 1 cup water
• ½ cup quinoa
• 2 apples, chopped or grated with skin
• ½ teaspoon ground cinnamon
• 1 teaspoon vanilla extract
• 1 tablespoon ground linseed (flaxseed) or LSA (linseed, sunflower seed, almonds)
METHOD
1. RINSE quinoa under cold running water.
2. Combine with the water in a pot and bring to the boil.
3. Reduce the heat – cover and cook for 10 minutes until soft.
4. Add milk, apple, cinnamon, seeds and vanilla.
5. Cook for 5 minutes until creamy – add more milk if needed for a creamier texture.
6. Spoon into serving bowls and enjoy.
To cook the quinoa, add one part of the seed to two parts water in a saucepan. After the
mixture is brought to a boil, reduce the heat to simmer and cover – just like you would rice.
It takes about 15 minutes to cook and you will notice that the seeds have become translucent. Allow to rest for 5
minutes before enjoying.
LEEK AND MUSHROOM FRY
INGREDIENTS
• Leek
• Mushrooms
• Garlic
• Broth
• 1 teaspoon mixed herbs
• 1 handful of spinach
• Pine nuts
• 1 slice of bread
• Tahini
METHOD
1. Use broth (no oil) to stirfry the leek, mushroom and garlic.
2. Add 1 teaspoon of mixed herbs.
3. When mushrooms are done, add a handful of spinach and let it wilt.
4. Add pine nuts.
5. Serve with a slice of bread and drizzled with tahini.
CACAO AND WALNUT TRUFFLE PROTEIN BALLS
INGREDIENTS
• 2 cups organic walnuts
• 2 cups organic medjool dates (16 pieces, pitted)
• 8 – 10 tablespoons organic raw cacao powder
• 1 tablespoon organic vanilla extract
• 1/2 cup organic pistachios
• 1/2 cup organic goji berries
METHOD
1. In a food processor, process the pistachios until they are finely ground. Set aside.
2. In a food processor, process the goji berries until they are finely ground. Set aside.
3. In a food processor, process the walnuts until they are finely ground.
4. Add the medjool dates, raw cacao powder and vanilla extract to the ground walnuts and process until well
combined.
5. Scoop out about a tablespoon at a time, squeeze them, then roll them into a ball shape in the palm of your
hand.
6. When finished, roll the balls in the crushed pistachios, ground goji berries or raw cane sugar, if desired.
7. Keep refrigerated until ready to serve.
8. Enjoy!
DAHL
INGREDIENTS
• Onion
• Garlic
• Favourite spices (recommend madras curry powder + extra turmeric & smoked paprika)
• 2 cups of dry lentils
• 4 cups of boiling water
• Baby spinach and frozen vegetables (optional)
METHOD
1. Fry up some onion and garlic
2. Once softended, add a couple of dessert spoons of your favourite spices.
3. Then quickly add dry lentils and boiling water and give a good stir.
4. Allow to simmer for 20mins, relax and occasionally stir. Add more water if they start to dry out.
5. Taste test (add more spices if needed) and season. I personally add baby spinach and frozen veggies to the mix
for the last 5 mins because I’m a lazy vegan!
MUSHROOM CASSEROLE P IE
METHOD
• Use 3 cups of sliced mushrooms, 1 finely chopped celery, ¾ cup corn kernels, 1 white onion, 2 cloves garlic and 1
large carrot-finely sliced.
• Add splashes of veg broth, pepper, garlic and herb dry seasoning, salt & pepper, 1 splash GF tamari sauce for
savoury flavour.
• Sautéed everything for 10 minutes, being careful not to burn it.
• Add 1 cup of cooked lentils and 2 cups veg broth and allow to simmer for 10 minutes.
• As the liquid evaporates, add 2 teaspoons of corn starch to thicken and at the end add a spoon of cashew
cream.
• Works well as a pie with a bread crumb and crushed nut topping or a filo pastry topping.
PAN ROASTED CARROT AND BARLEY RISOTTO
INGREDIENTS
• 12 baby carrots or 6 large organic carrots, peeled and cut into sticks
• 2 sprigs fresh thyme
• 2 garlic cloves, chopped into thin slices
• 3 Cups prepared vegetable stock
• 3 cups water
• Tamari sauce [or light soy sauce]
• 1 teaspoon maple syrup [optional...I did not use it}
• half a cup walnut halves
• 2 Handful baby spinach
• S+P
• 1 1/2 Cups barley, well rinsed [you will have lots left over]
• Nutritional yeast
• Barley
METHOD – BARLEY
1. Fill pot with 3 cups water and 2 cups veg stock
2. Add tamari sauce
3. Bring to boil
4. Add barley
5. Cook for about 40 minutes, stirring a couple of times. Cook until done but don’t let it go mushy.
METHOD – CARROTS
1. Add carrots to a sprayed pan and add a little broth
2. Keep stirring the carrots until they get a little browned
3. Add thyme and the garlic and keep stirring, adding splashes of broth as needed
4. Season with salt and pepper and a splash of tamari sauce
5. Add a drizzle of maple, if you must
6. Add 1/2 cup broth and cover the pan to soften the carrots on medium heat. Mine were done in 10
7. minutes.
8. Add the walnuts, stir and now add the baby spinach
9. Allow to wilt a little
10. Serve over the barley.
GNOCCHI AND BUTTER BEAN DISH
Tomato and Red pepper based sauce with gnocchi and butter beans.
ITALIAN ROASTED VEG & CHIKPEAS
Just another one of those tasty meals that does not have a real recipe:
• I roasted a tray of baby potatoes. They disappear quickly around here because my husband eats those by the
handful. Better than biscuits!
• I also roasted a tray with cherry tomatoes, bell peppers, red onions and courgettes.
• I sprinkled everything with Italian herbs and spices.
• When the veggies and potatoes were done, I placed them into a wok with 2 TBS homemade sun dried tomato
paste and chickpeas. No oil. Some extra seasoning...and it was done.
• I had a fresh salad with it and thirty minutes later a date filled with almond butter and green tea. Happy
tummy.
•
YOGI DATE BALLS (JESSE LANE LEE – ONE GREEN PLANET)
INGREDIENTS
• 2 cups pitted dates
• 1/4 cup + 2 Tbsp warm water
• 3/4 cup oats
• 1 cup coconut flakes
• 1/4 cup sesame seeds
• 1/4 cup sunflower seeds
• 1/4 cup + 1Tbsp chopped almonds
METHOD
1. Place dates and warm water in a food processor and process until smooth.
2. Scoop the creamed dates into a bowl and fold in the remaining ingredients, with
3. the exception of ½ cup coconut flakes. If the mixture is soggy then slowly add
4. more oats, if the mixture is too dry slowly add warm water.
5. Shape balls between 3 to 4 cm in diameter and roll them in the reserved ½ cup
6. coconut.
7. Enjoy right away or place on a baking sheet in the freezer for 30 minutes to set.
8. Enjoy Yogi Date Balls straight out of the freezer for a quick pre yoga energy.
RAW COCONUT LEMON BOMBS (JULIE WEST – ONE GREEN PLANET)
INGREDIENTS
• 1 cup cashews
• 1/3 cup rolled oats (I use GF)
• 1/4 cup unsweetened shredded coconut flakes, optional
• zest of 2 lemons, medium sized
• juice of one lemon
• 7-8 medjool dates, softened and pitted
• 1/4-1/2 cup shredded coconut flakes for rolling
METHOD
1. Place cashews and oats in food processor and blend until a medium to fine grind.
2. Add the rest of the ingredients and blend until combined and you have a doughy
3. consistency. If you find your dough is a bit too dry try adding fresh squeezed lemon
4. juice, 1 tablespoon at a time.
5. Chill dough for about 20-30 minutes, this will help stiffen the dough to make your
6. rolling a little easier.
7. Roll into 1 inch balls then roll in coconut flakes.
ZUCCHINI CHIPS
INGREDIENTS
• ½ cup bread crumbs
• ¼ cup vegan Parmesan cheese (or nutritional yeast)
• ½ tsp salt (optional)
• ¼ tsp freshly ground black pepper
• ½ tsp garlic powder
• 1 tsp dried Italian seasoning
• 1 cup plain, unsweetened non-dairy milk
• 4 medium zucchini, cut into ¼-inch Coins
METHOD
1. Preheat the oven to 425 degrees F. In a shallow bowl, mix together the bread crumbs, nutritional yeast (or
vegan cheese if using), spices, and herbs.
2. Pour the non-dairy milk into a small bowl. Dip the zucchini slices into the milk and then into the bread crumb
mixture. Place each slice on a baking rack placed on a sheet pan and bake for 30 minutes.
3. Remove from the oven and serve hot.
CHOCOLATE DESERT
INGREDIENTS
• 1 cup vegan milk of choice
• 4 tablespoons chia seeds
• 2 rounded tablespoons raw cacao [higher health benefits]
• 1 tablespoon unsweetened peanut, almond or cashew butter [If you can, better cut back on nuts today;.eat
only 25g nuts if you eat one portion of this dessert. ]
• 4 dates, take out stones [I used two]
• dash vanilla extract
• A few grains of stevia …not too much or it will be YUCK
SIMPLY THROW EVERYTHING INTO A HIGH SPEED BLENDER AND VOILA. CHOCOLATE DESERT FOR TWO!
BABY SWEET POTATOO CHICK PEA (LAZY MIX)
. For any fellow lazy vegans: just made the easiest dinner ever!
• Blended up a can of chickpeas with some chives, nutritional yeast, salt, pepper and garlic powder,
• Heat it up and plonk it onto a baked sweet potato.
• Bed of broccoli and kale and cover it with plenty of smoked paprika
TRANSCENDENT TABBOULEH (SERVES 6-8)
INGREDIENTS
• ¾ cup bulgur
• 1 cup boiling water
• 3 cups finely chopped fresh parsley, either curly or flat leaf or a combination of the two
• Heaping ¼ cup fresh mint, finely chopped
• Heaping ¼ cup finely chopped scallion
• 2 plum (Italian) tomatoes, diced small
• 1 cup small dice cucumber
• 2-3 cloves garlic, pressed
• 2 Tbsp fresh lemon juice
• ½ tsp cumin
• ½ tsp salt (or not)
• ¼ tsp black pepper
METHOD
1. Place bulgur in a medium bowl and cover with boiling water. Seal bowl and let sit until the water is
2. absorbed and the bulgur is tender, about 15 minutes.
3. Place all other ingredients into a large bowl.
4. Add cooked bulgur. Toss to combine.
5. Tip: Letting this dish develop its flavours in the refrigerator overnight won’t hurt it!
LENTIL SHEPHERD’S PIE
INGREDIENTS
• 1 Tablespoon Oil (olive, canola, vegetable)
• 1 Onion, chopped
• 2 Carrots, peeled and chopped
• 16oz Mushrooms, sliced
• 4 Cloves of Garlic, minced
• 2 Teaspoons Dried Thyme Leaves
• 1½ Cups Brown or Green Lentils (or 38oz cooked, see notes)
• 3 Cups Vegetable Broth (or 1 vegetable bouillon cube, see notes)
• 1 Cup Peas, fresh or frozen
• 2 Tablespoons Soy Sauce
• ¼ Cup Vegan BBQ Sauce
• 1 Vegan Garlic Mashed Potatoes (see below)
o 8 medium Yukon gold potatoes
o 6 cloves of garlic
o 1 cup of unsweetened non-diary milk (soy is what I use)
o 1 cup of full fate coconut milk (shake before measuring) or 1 cup soy cream
o 2 teaspoons salt
METHOD – VEGAN GARLIC MASHED POTATOES
1. Peel and chop potatoes into even sized chunks. Put them in a pot big enough to hold them with extra room.
Cover with water and bring to a boil. Boil for 15-20 until they fall apart when pierced with a fork.
2. In the meantime peel and crush the garlic. In a medium sauce pan, combing the garlic, non-dairy milk and
coconut milk or soy cream. Bring to a simmer and cook for 10 minutes.
3. When your potatoes are cooked, drain them, and return the potatoes to the pot. Mash and add about half of
the garlic and milk mixture to the potatoes. Mix and add the remainder of the mixture until you reach the
constancy you like. If you use all of the garlic and milk mixture and you would still like the potatoes softer, just
add more coconut cream or non-dairy milk. Season with Salt and serve.
METHOD – LENTIL SHEPHERD’S PIE
1. Preheat oven to 425F (220C).
2. Heat the oil in a large frying pan or skillet over medium-high heat. Add in the onion, carrots, mushrooms, garlic,
and thyme and sauté for 6 to 8 minutes until softened and bits are browned. Remove from pan, and set aside.
3. Return the pan to heat, add in the lentils, and vegetable broth. Cover, and simmer for 25 - 30 minutes until the
broth is absorbed and the lentils are tender. While the lentils cook, prepare the mashed potatoes according to
the directions.
4. Add the vegetables back to the pan with the lentils, and add the peas, BBQ sauce, and soy sauce. Heat through.
Scoop the mixture into a casserole dish or large skillet and then spread the mashed potatoes on top.
5. Bake for 10 - 15 minutes until the pie is hot and bubbling around the edges.
NOTES - For a quicker prep, you can use canned cooked lentils. Just drain and rinse before using and crumble 1
vegetable bouillon cube in with the lentils and stir to combine.
POTATO SIDE SERVE
• So this started out with a fry pan and prepared sautéed onions (no oil) 2 garlic cloves, 1 ripe tomato, 1tbs
drained sun dried tomato paste (or make your own oil free).
• Then I preheated the oven to 180C
• I took a heat proof dish, added raw potato chunks, topped those with the sautéed onion and tomato mix,
sprinkled some vegan stock powder on top...stirred it all 'round and placed into my oven.
• The potatoes took about 1 hour to cook. I served myself a bit more than half a cup
VITAMIN C KICK SOUP
Serves 2 as a meal - 415 calories, 16g protein, 84g carbs (no bad carbs are included in this meal), 4.7g fat. High in
vitamin A and C.
INGREDIENTS
• Butternut squash 478g
• Red ounion 150g
• Carrot 248g
• Garlic 11g
• Red pepper 135g
• Yellow pepper 155g
• Chickpeas 240g
• Nutritional yeast 11g
• Water 700ml
METHOD
Bung all into a pot and boil until all cooked through, blitz and serve with sautéed dark green
cabbage and spinach. (sautéed without oil or butter)
ROASTED ASPARAGUS SOUP
INGREDIENTS
• 2 pounds asparagus, ends trimmed
• 2 cloves garlic, peeled
• 1/2 small onion, sliced
• 2 cups warm vegetable broth
• 1/2 ounce raw cashews (1 heaping tablespoon) or 1 tablespoon cashew
• butter
• 1/8 teaspoon white pepper
• salt to taste
• grated peel of 1/2 lemon or orange
• 1 TBS of unflavoured protein powder or a handful of chickpeas for protein [optional]
METHOD
1. Preheat oven to 450F. Place the asparagus spears on a baking sheet lined with a silicone liner or parchment
paper.
2. Roast for 10 minutes. Turn asparagus and sprinkle the onion and garlic over it.
3. Roast for about 10 more minutes, until asparagus is very tender. If anything looks like it’s browning too much,
take it out. (Important Note: These directions are for thicker asparagus. Thin asparagus may take much less
time so start with 6 minutes, turn and add onions and garlic, and check again in 5.)
4. While the asparagus is roasting, blend 1/2 cup of the broth with the cashews and pepper until smooth. Leave it
in the blender.
5. When the asparagus is done, select several of the best-looking spears, remove the tops, and set aside to use as
garnish.
6. Cut the remaining asparagus into pieces and put it and the chickpeas, if using....onion and garlic into a high
speed blender, along with the remaining broth. Make sure things are NOT TOO HOT or else the blender may
pop open the lid with the steam.
7. Cover the blender and blend on high until perfectly smooth. (remove the centre cup and cover with a kitchen
towel to allow steam to escape). Otherwise, pour the soup into a saucepan and heat until hot, stirring
frequently. Add salt, if needed, to taste.
8. Pour into bowls and sprinkle with grated lemon or orange peel. Garnish each bowl with the reserved asparagus
spears and serve hot.
DINNER SALAD
Make a simple dinner salad with the following:
Lemon-massaged kale bed for steamed green beans and brussels sprouts, plus roasted yam, raw broccoli and carrots,
garlic-ginger marinated tofu, and a few crumbled walnuts, with a creamy lemony hemp dressing with nutritional yeast
and garlic.
RAW MINTY PEA SOUP
INGREDIENTS
• 1 cup veg broth
• 1/4 cup raw cashews (about 1 ounce) or 1/4 avocado
• 1 clove garlic, peeled
• 12 ounces frozen green peas (no need to thaw)
• 2 cups fresh baby spinach, packed (about 3 ounces)
• 1 tablespoon fresh lemon juice
• 1 tablespoon chopped fresh mint
• freshly ground black pepper, to taste
• salt to taste
• lemon wedges, to serve
METHOD
1. Place the water, cashews or avocado, and garlic into blender and blend at the highest speed until completely
smooth.
2. Add the peas, spinach, lemon juice, and mint and blend at high speed, using a pusher if your blender has one,
until thick and smooth.
3. Taste and add freshly ground black pepper, salt, and additional lemon juice, if needed.
4. Serve cold, with lemon to squeeze into individual servings.
Notes: I like this soup cold, but it could easily be served hot. This does not need beans because the peas are offering
you some protein and fibre.
RAW GINGER ENERGY PROTEIN BALL BITES
INGREDIENTS
• 1/2 cup each raw almonds, cashews, and pitted dates
• 1 tbsp chia seeds
• 1/2-inch- 1-inch piece of fresh ginger, depending on how much gingery kick you want
• a pinch of sea salt
METHOD
1. Combine all the ingredients together in a high speed blender or food processor and blend until the mixture
starts to form a ball.
2. Roll into tablespoon sized balls and refrigerate or freeze for later.
CAULIFLOWER SOUP
INGREDIENTS
• 1 head cauliflower, medium size
• 1 garlic clove
• 1 small waxy potato, peeled
• 1 tablespoon fresh lemon juice
• 6 cups water
• 3 teaspoons vegan stock powder
• 1/4 cup soaked cashews
• Black pepper to serve plus seeds and paprika
METHOD
1. Prepare the cauliflower by removing the core and green leaves. Trim off any brown spots, cut it into smallish
chunks, and rinse them.
2. Prepare potato by rinsing, peeling and cutting into thin slices.
3. Combine all ingredients in a soup pot or a saucepan large enough so that level of liquid is at least 2” below rim
of pan (to leave room for immersion blending, see below). Liquid should be 2-3” deep.
4. Bring to a boil and then simmer for 25-30 minutes, until cauliflower is very soft. You can test how soft the
cauliflower is with a fork.
5. Remove from heat and process with immersion blender until smooth and velvety. It’s important to mix it well,
such that all of the potato is completely blended. This releases the starch in the potato which gives the soup its
creamy texture.
6. Serve with a sprinkle of paprika!
7. The recipe makes around 8 cups of creamy cauliflower soup.
STUFFED CABBAGE ROLLS
INGREDIENTS – FILLING
• 3/4 cup brown lentils
• 3 cups water
• 1/2 cup uncooked quinoa
• 1 cup vegetable broth
• 1 small onion, diced
• 1 tablespoon red wine vinegar
• 2 tablespoons soy sauce
• 1 teaspoon smoked paprika
INGREDIENTS – SAUCE
• 1 (28 ounce) can tomato puree
• garlic powder
• onion powder
• soy sauce, just a dash
• vegan stock powder, 1 heaped teaspoon
• salt and pepper to taste
METHOD
1. Place about 3 inches of water into a large pot and add cabbage. Place over high heat. Bring to a boil, lower
heat and and cover. Allow to steam until leaves peel off easily, about 20 minutes. Remove from heat and allow
to cool for a few minutes.
2. While the cabbage steams, begin preparing the filling. Place the water into a small saucepan and add soaked,
rinsed lentils. Bring the water to a boil, lower heat and allow to simmer until lentils are just fully cooked, about
35 minutes, adding water to the pot as needed. When lentils are finished cooking, drain any excess liquid.
3. [I mostly use cooked tinned organic lentils]
4. While the lentils simmer, place broth into a small saucepan and add quinoa. Place over high heat and bring to
boil. Lower heat, cover and allow to simmer until all of the water is absorbed, about 20 minutes. Remove from
heat and allow to sit with the lid on the pot for 5 minutes.
5. [I use pre-cooked quinoa...usually have some in fridge or freezer]
6. Sauté onions in a little broth and cook until soft and translucent, about 5 minutes.
7. Add 1 1/2 cups of the cooked lentils and 1 cup of the cooked quinoa, along with red wine vinegar, soy sauce,
smoked paprika, salt and pepper to taste. Flip a few times just to combine the ingredients, then remove from
heat. I added a teaspoon of vegetable stock powder for extra flavour
8. Preheat the oven to 350°.
9. Stir all sauce ingredients together in a small bowl, then distribute about 1/2 cup of the sauce into the bottom of
9 x 9 inch baking dish.
10. Peel a leaf off of the cabbage head and place it onto a work surface with the stem side facing you. Trim any
very thick portions of the leaf near the base. Spoon 3 to 4 tablespoons of filling onto the centre of the leaf.
11. Fold the base side over the filling, then wrap the sides inward over the filling. Roll the centre away from you to
wrap everything up. Place the roll, seam side down, into the baking dish. Repeat until all of the filling is used.
12. Spoon remaining sauce over the rolls, cover and bake for 1 hour. Remove from oven and allow to cool for a few
minutes before serving.
13. I'd serve this with extra green vegetables for low calorie added bulk.
ALMOND, VANILLA & BANANA SLICE
Here's UGLY, but yummy almond, vanilla and banana slice. Not so sweet! No grains, gluten free, good protein and
delish. I have about two slices per week. This recipe makes 14 slim slices.
METHOD
1. Preheat oven to 180C
2. Take 3 bowls. 1 cereal bowl, one medium bowl and a largish bowl.
3. Take a Loaf Tin. Line with grease proof paper. Scrunch up the paper in your hand and when you unfold it, you
can make it fit the loaf tin much better. Good idea, no?
[Feels like Ground Hog Day...Did you see that silly movie where they kept re-living the same day over and over?
Typing this the second time, feels like it]
4. Now take 1/4 cup ground up chia seeds. You can make it yourself using the Nutribullet. You need less than 1/4
cup whole seeds to get to the 1/4 cup ground product. You can also buy ready made ground chia.
5. Place chia into the cereal bowl. Add 3/4 cup water so it forms a gel. Let it sit for ten minutes.
6. Meanwhile mash 2 big ripe bananas with a good stick blender. You need to end up with 3/4 cups of mashed
banana.
7. Now take 1/4 cup of virgin coconut oil [hard white stuff] and melt.
8. Take your big bowl:
a. add 3 cups of almond meal.
b. Add 2 teaspoons baking soda
c. Add 1 rounded teaspoon baking powder
d. 1 rounded TBS arrowroot powder
e. 1 pinch salt
f. 1 pinch cinnamon
g. 1 tiny pinch stevia powder [optional...very sweet. Has bad taste if you use too much]
9. Mix all dry ingredients VERY WELL
10. Medium bowl:
a. place chia slosh into bowl
b. Add 1 TBS vanilla essence
c. Add 1/4 cup good quality maple syrup. [if cheap, then they add sugar. Don't buy that one]
d. Add melted coconut oil
11. Mix this all around and combine VERY WELL
12. Now add this to the big bowl of dry almond meal mix. Stir it all up, round and round, then it's poured into the
loaf tin.
13. Place into oven and bake for an hour to 70 minutes.
14. It gets dark and crispy on the outside but spongy and springy on the inside, due to the chia seed goop. It
behaves differently to a banana cake made with flour.
15. Switch off oven and leave in there for about half hour or so. My cake never cooks in 70 minutes, but likes to
finish itself off by sitting in the oven for a short half hour after I switch it off. Maybe your oven can fully bake it
in 70 minutes. Give it a try.
SAVOY CABBAGE SOUP
Sautéed some onion, garlic, carrot and celery (in a splash of veg stock) then added an entire previously chopped (as
advised by Dr Greger) savoy cabbage, the leaves from a cauliflower, one small sweet potato, more veg stock, turmeric,
fenugreek and a sprinkle of herbs de Provence. Cooked until tender then blitzed with an immersion blender. Pepper and
mustard powder sprinkled on top. It was delicious ? Eaten with a small slice of homemade wholemeal bread. Enough left
for several more meals, so pretty economical.
ROASTED RED BELL PEPPER SOUP
This recipe has 6 roasted red bell peppers, 1 roasted carrot, 3 roasted garlic
cloves, 1 roasted red onion....all baked in a
tray on 180C
PLUS
I sauteed a white onion in a tiny bit of broth, sprinkled some paprika over it,
chopped a celery into it and stirred around.....DO NOT BURN IT!!! Paprika
burns. Then I added 1 large spoon of sun dried tomato paste, all the roasted
veg, and covered it with a rich home made veg stock [not too much liquid!!!]
chucked in a handful white beans, adjusted seasoning and blended it with a
stick blender. I sometimes use 1 teaspoon of OATLEY brand single cream to
decorate my soups. Or cashew cream.
SWEET POTATO BASED WRAPS
1. 1 cup regular flour, 1 cup hot sweet potato purée.
2. Form into dough but do not work it too hard or else the wrap becomes stiff.
3. Roll out thinly using extra sprinkles of flour or else it sticks to the bench ( yes!)
4. Cook dry in non stick pan, I added some sea salt to the dough and sprayed the pan. Not sure if that was needed
though.
5. About 1.5 minutes on each side
Excellent recipe. Makes about 3 thin wraps . I also used some of the dough to try out for future gnocchi. Works!
HOT COCOA
• Take 3 vegan marshmallows from Amazon. Put aside.
• Take 2 TBS organic cocoa powder and mix into a paste with some unsweetened almond milk and 1 TBS cashew
butter [from jar, unsweetened]
By the way, this swapped out my 35g nut allowance for today! Was totally worth it.
• Take pot, pour 300mls of almond milk into it
• Add the cocoa and cashew butter paste and whisk
• Bring to boil and and then pour into mug.
• I added a pinch of stevia to sweeten.
• Top with vegan marshmallows and enjoy!
.
AUBERGINE DIP
• 1 large aubergine, sliced + oven baked
• 2 tablespoon Tahini
• 2 tablespoon lemon juice
• 2 cloves garlic
• 2 tablespoon cashew cream
Into blender and whizz.... Adjust flavour.. (chilli, salt, pepper..??)
SWEET POTATO TOPPED WITH KALE PUREE
It's just sauteed in some stock until soft, then blended into a puree with cashew nut cream and herbs and spices...
HEMP RANCH DRESSING
This dressing was created with kids and ranch dressing-lovers in mind. It is oil, gluten and soy free.
INGREDIENTS
• 1 cup filtered water
• 1 cup shelled hemp seeds
• ¾ tsp salt
• ½ tsp onion powder
• ½ tsp garlic powder
• 1 Tbsp fresh lemon juice or apple cider vinegar
• ½ tsp dry dill or 1 Tbsp fresh dill
• 2 Tbsp fresh chives, snipped with scissors
METHOD
1. Place all ingredients except dill and chives in a high speed blender (Vitamix/Nutribullet) and blend on high for
30 seconds.
2. Add dill and chives. Use on salads, baked potatoes, as a veggie dip or wherever you use ranch dressing. Put the
dressing in a glass jar and shake to serve.
3. This dressing stays good for 3 days.
PEA SOUP
I just took a whole bag (1 lb) of dried peas, added 8 cups of water and cut up 2 potatoes, several baby carrots, and one
onion. I cooked it according to the instructions on the bag, abt 30 minutes. I put smokey chipotle powder in it but not
enough to taste it and I think the other spice was thyme and again, not enough to taste. I have to work on my spice
usage.
BANANA LOAF (OIL FREE)
INGREDIENTS
• 1 1/2 cups over-ripe bananas
• 1/3 cup non dairy milk
• 1/3 cup maple syrup
• 1 teaspoon apple cider vinegar
• 1 teaspoon vanilla extract
• 1 pinch stevia powder or 1 rounded tablespoon coconut sugar
• 2 cups wholemeal spelt, wheat or GF flour
• 1 teaspoon baking soda
• Some cinnamon
• 1/2 cup crushed walnut (optional)
• Pinch salt to bring out flavours
METHOD
1. Heat oven to 180C or 375F & prep a loaf tin with non stick paper, crush it in your hand into a small ball. When
unfolded, it will shape itself easier into the tin. Spray with a little oil.
2. Mix all dry items in one bowl & Mix all wet items in another bowl
3. Pour liquid (including the mashed banana) into the dry items
4. Add the walnuts now
Do not over mix
5. Pour batter into tin
6. Bake one hour or until knife comes out clean
It is NOT a sweet tasting cake. If you can, for weight loss, cut into 12 slices and have half of one slice with a cup of
tea. Pre cut and freeze in the correct serves.
VICKY’S EASY SALAD
Raw mushrooms, radishes, red pepper, beetroot, broccoli, HALF a cup of quinoa/wholemeal couscous with cinnamon
and ginger. My fave hemp seed dressing on top:
• Shelled hemp seeds, miso paste, garlic purée, apple cider vinegar, nutritional yeast splosh of water, blend it all
up, its lovely!
SOUP STOCK POWDER
Too much time on your hands? Bit bored? Let's try to make our own soup stock powder. Yep. I mean it. If it's awful, we
just throw it out. Won't be the first thing I threw out.
Ok, here's the recipe....It says.....
"This is a delicious and versatile broth powder that can be made easily and inexpensively in your
kitchen. The salt content can be adjusted down or up to your taste and dietary needs. This broth is
much more flavourful than most commercial low-sodium brands."
OK. I'm game to give it a go. Let me know if you've tried to make it. If yes, I want to see photo proof.
INGREDIENTS
• 1 1/3 cups (330 mL) nutritional yeast flakes
• 3 Tbsp (45 mL) onion powder
• 1 Tbsp (15 mL) fine sea salt
• 2 1/2 tsp (12 mL) garlic granules or powder
• 1 Tbsp (15 mL) unflavoured rice or hemp protein powder
• 1 Tbsp (15 mL) coconut sugar
• 1 tsp (5 mL) dried thyme
• 1 tsp (5 mL) dried sage
• 1 tsp (5 mL) paprika
• 1/2 tsp (2 mL) turmeric
METHOD
1. Blend ingredients together in dry blender until it turns into a very fine powder. Store in dry airtight container.
Use 2 tsp (10 mL) per 1 cup (250 mL) hot water.
2. Makes 1 1/4 cups (310 mL).
3. Each 2 tsp (10 mL) serving contains: 23 calories; 3 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 3g
carbohydrates; 1.5 g fibre; 230 mg sodium.
NICKI’S WHITE SAUCE
INGREDIENTS
• 1 cup well steamed cauliflower
• 5 cup plant milk
• 1 garlic clove, crushed
• 2 tablespoon nutritional yeast
• 3-4 tablespoon home made cashew cream
• 1 rounded tablespoon corn starch to thicken
• Some white pepper
• Pinch of salt
METHOD
1. Heat plant-milk, add very soft cauliflower, garlic, yeast, white pepper, salt...
2. Simmer for 5 min
3. Cool
4. Blend in high speed blender
5. Mix thickener with a little plant milk
6. Heat sauce
7. Add thickener
8. Stir stir stir
9. Adjust seasoning
10. Take sauce off heat
11. Add cashew cream
MUSHROOM AND LENTIL CASSEROLE
INGREDIENTS
• 3 cups sliced mushrooms
• 1 white onion, finely diced
• 2 cloves garlic, crushed
• 3 cups vegetable stock
• 1 dash gluten free tamari for extra savoury flavour
• 1 flat teaspoon French mustard
• 1 TBS tomato paste
• Sprinkle of Italian dried herbs
• S+P
• 1 rounded TBS home made cashew cream
• ½ cup cooked lentils
• 1 stalk spring onion, chopped
• 1 heaped teaspoon arrow root powder to thicken
METHOD
1. Take a non-stick fry pan and add the diced onion and garlic
2. Stir until it ‘catches’ on the pan and needs a generous splash of vegetable stock
3. Keep stirring
4. Add splashes of stock until the onion is nearly cooked
5. Now add the sliced mushrooms and keep stirring
6. Add vegetable stock to prevent burning
7. When the mushrooms have collapsed and are soft, add tamari. Mustard, tomato paste, Italian herbs, S+P and
stir to combine
8. Add left over stock. Should be about 1.5 to 2 cups
9. Bring to boil and then simmer for 5 minutes
10. Now add spring onion and cooked lentils
11. Simmer for 2 minutes
12. Meanwhile mix arrowroot powder with a 1 TBS cold water to form a liquid
13. Add to simmering mushroom casserole and allow to thicken a little
14. When done, add your cashew cream and adjust seasoning.
15. Serve with vegetables for a grain free meal or some rice or quinoa or other GF options ☺
Serve a flat cupful of mushrooms, half a cup of grains and 1.5 cups vegetables.
